10 Ketogenic Recipes for a Carb-Free Menu
If you have chosen to follow a ketogenic diet, i.e., low in carbohydrates and high in fat, you may be wondering where to start organizing your weekly menu. The meals you prepare don’t have to be too elaborate, especially if you have little time to cook. But what they can’t lack is flavor.
5-Minute Crafts offers you some savory and sweet ketogenic recipes that are very simple to make, with ingredients that are easy to find and delicious to enjoy every day.
1. Pancakes
Ingredients:
- 3.5 oz (100 g) of cream cheese
- 4 eggs
- 1 cup of almond flour (or coconut)
- Vanilla extract, to taste
- 1 pinch of salt
- 1 tsp of baking powder (optional)
- Butter (as needed)
1. Mix the cream cheese with the eggs, almond flour (you can replace it with coconut flour), a few drops of vanilla extract, and a pinch of salt. If you wish, you can add a teaspoon of baking powder.
2. Beat everything very well to blend the ingredients until you have a creamy dough with almost no lumps.
3. Heat a large skillet or griddle over medium-high heat. Add half a teaspoon of butter and wait for it to melt. Pour a generous spoonful of batter onto a skillet.
4. It is better if the pancakes are small and thick, so they do not break. Let them cook for a minute or 2 and flip them. Arrange the pancakes on a plate and then serve with melted butter on top.
2. Strawberry smoothie
Ingredients:
- 17 fl oz (½ liter) of coconut milk
- 8.5 fl oz (¼ liter) of almond milk
- 1 ½ cup of strawberries
- 1 cup of plain yogurt
- Sweetener (as needed)
1. Freeze the coconut and almond milk in separate ice cube trays, if you don’t have ice cube trays, you can freeze them in any container.
2. Once frozen, we chop the milk before blending if we didn’t use ice cube trays, otherwise place the cubes into the blender. Add the cleaned strawberries, yogurt, and sweetener to taste, along with frozen milk.
3. Blend all the ingredients until you obtain a creamy and frosty smoothie.
4. Serve in tall glasses with some fresh strawberry slices as decoration.
3. Eggs stuffed with tuna and mayonnaise
Ingredients:
- 6 eggs
- 3 cans of tuna, uncooked
- 1.6 oz (45 g) of mayonnaise
- 20 olives
- Tomato sauce (as needed)
1. Hard boil the eggs in boiling water for 10 minutes. Remove from heat and place them in cold water. Then, peel and cut them in half. Remove the yolks and set them aside.
2. In a bowl, mix the tuna with the mayonnaise and the sliced olives (leave some for decoration). Fill the eggs with this mixture.
3. Pour a little tomato sauce on a serving dish. Just enough to cover the bottom. Arrange the deviled eggs on top.
4. Garnish with the crumbled yolks and olive slices on top. Serve right away.
4. Cheese rolls
Ingredients:
- 2 oz (60 g) of cold butter
- 8 oz (225 g) of cheese slices (Edam, cheddar, provolone)
- Herbs as needed (optional)
1. Cut the butter into thin slices. Arrange the cheese slices on a plate.
2. On top of each slice of cheese, place another slice of butter and roll up. If you wish, you can sprinkle chopped parsley or the aromatic herbs you like before rolling. Serve.
5. Chicken and avocado salad
Ingredients:
- 1 cooked chicken breast
- 1 small avocado
- 1 hard-boiled egg
- 3 or 4 green olives
- 1 tbsp of olive oil
- Salt to taste
1.Shred the cold chicken breast with your hands. Place in a bowl and add the avocado pulp cut into cubes.
2. Add the chopped hard-boiled egg and sliced olives. Season with olive oil and salt to taste. Mix everything well and serve.
6. Keto carbonara with zoodles
Ingredients:
- 30 oz (900 g) of zucchini
- 10 oz (300 g) of bacon
- 10 fl oz (300 ml) of milk cream
- 4 egg yolks
- 3 oz (85 g) of grated Parmesan cheese
- Butter as needed
- Salt and pepper to taste
- With a potato peeler, cut very thin strips of zucchini (if you have one, you can use a vegetable spiralizer).
- Separately, heat a tablespoon of butter and brown the diced bacon in it.
- Pour the cream into a saucepan and bring it to a boil over medium heat. Lower the heat, add a pinch of salt, and wait for it to reduce in temperature.
4. In a bowl, mix the fried bacon with the egg yolks and grated Parmesan cheese. Pour everything into the pot along with the cream.
5. Return the pot to medium-low heat and add the zoodles (zucchini spaghetti). Stir to combine everything. Season with salt and pepper to taste and serve hot.
7. Cauliflower pizza
Ingredients:
- 1 cauliflower
- 2 eggs
- Herbs, to taste (optional)
- Garlic powder, as needed (optional)
- Tomato sauce, as needed
- Mozzarella cheese, as needed
- Green olives, caramelized onion, spinach, spiced minced meat, to taste (optional)
- Grate the cauliflower with a coarse grater. Place in a bowl and bake in the microwave for 6 to 8 minutes. Remove and drain all the liquid it has released. Once drained let it cool down a little.
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Now mix that with the previously beaten eggs along with aromatic herbs and salt to taste. You can use oregano, parsley, and garlic powder. Pour the dough into a pizza pan covered with baking paper. Spread it evenly.
3. Bake at 350°F (180°C) for approximately 20 minutes or until the edges of the dough are golden brown.
4. Spread the dough with tomato sauce and place the toppings of your choice. It can be cheese, spinach, caramelized onion, or even cooked and spiced minced meat. Decorate with olives and bake again until the cheese is melted.
8. Creamy chicken and spinach soup
Ingredients:
- 9 oz (250 g) of spinach
- 1 chicken breast
- 4 cloves of garlic
- 34 fl oz (1 liter) of water
- 1 cup of cream
- Salt and pepper to taste
1. Cut the spinach into strips (reserve the stems), the chicken breast into cubes, and finely chop the garlic cloves.
2. Fill a pot with water. Add the spinach stems, chicken, chopped garlic, and salt to taste. Cook until the chicken is well-cooked. Remove the stems.
3. Add the spinach and heavy cream to the pot. Add a pinch of pepper, stir, and put the pot back on the heat.
4. When the soup starts to boil, turn off the heat. Cover the pot, let it rest for 5 minutes, and serve.
9. Chocolate avocado pudding
Ingredients:
- 1 avocado
- ½ cup of coconut milk
- ⅓ cup of unsweetened cocoa powder
- 1 tbsp of coconut oil
- 1 pinch of salt
- Vanilla extract, to taste
- Sweetener, to taste
1. Extract the pulp from an avocado. Place it in the blender along with the coconut milk and cocoa powder. Add the coconut oil, a pinch of salt, vanilla extract, and sweetener to taste.
2. Blend everything until you get a creamy consistency. If it seems too thick, you can add a little more coconut milk. Serve at room temperature.
10. Mug cheesecake
Ingredients:
- 2 oz (50 g) of fat free cream cheese
- 1 egg
- Vanilla extract, to taste
- Sweetener, to taste
1. Place the cream cheese in a microwave-safe bowl. Add the beaten egg, a few drops of vanilla extract, and sweetener to taste.
2. Mix until everything is well blended. Bake in the microwave for 1.5 minutes. Let the cup cool for 10 minutes.
3. Then, run a knife around the edge and invert the cake onto a plate. Serve with berries, melted chocolate on top, or whatever you like.